4 day routine
aidenmacfarlane avatar aidenmacfarlane
Jul 26th 2022
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4 day routine

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4 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Aim to increase major lifts by 2.5kg every session.

Bench and Press  8 exercises, 0 min
Barbell Bench Press exercise demonstration
Barbell Bench Press

4x8 reps

rest: 160s audio icon
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Dumbbell Incline Bench Press exercise demonstration
Dumbbell Incline Bench Press

3x12 reps

rest: 100s audio icon
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Machine Fly exercise demonstration
Machine Fly

3x8 reps

rest: 100s audio icon
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Barbell Military Press exercise demonstration
Barbell Military Press

4x5 reps

rest: 180s audio icon
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Cable Lateral Raise exercise demonstration
Cable Lateral Raise

4x12 reps

rest: 60s audio icon
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Smith Machine Bench Press (Close Grip) exercise demonstration
Smith Machine Bench Press (Close Grip)

3x8 reps

rest: 150s audio icon
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Cable Shoulder Extension exercise demonstration
Cable Shoulder Extension

2x12 reps

rest: 100s audio icon
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Dip exercise demonstration
Dip

2x8 reps

rest: 80s audio icon
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Deadlift and Overhead  0 exercises, 0 min
Squat and Bench  0 exercises, 0 min
Arms  0 exercises, 0 min

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